Notes
200 free/100 kick/ 100 pull
4 x 50 descend, 20 sec RI (52.76, 50.94, 46.27, 44.52)
100 DPS (1:45)
4 x 25 fast, 10 sec RI (22.27, 22.30, 22.58, 22.94)
4 x 50 fast, 15 sec RI (46.80, 46.81, 47.06, 46.88)
4 x 75 fast, 20 sec RI (1:13, 1:13, 1:12, 1:12)
4 x 100 fast, 30 sec RI (1:39, 1:38, 1:37, 1:38)
2 min rest
4 x 125 fast, 40-45 sec RI (2:09, 2:10, 2:08, 2:07)
100 cool down